Fitness: Power clean, 5×3 (A) 15-12-9: Power cleans (80% BW, 50% BW) Pull-ups Burpees Performance: Power clean; hang clean, 3×1.2 (65%); 3×1.1 (70%); 2×1.1 (75%) 15-12-9: Power cleans (BW, 70% BW) Chest-to-bar pull-ups BurpeesRead More

Spend your happy hour with Spark Yoga on Friday, September 26th @ 6 PM. Detox and strengthen with our Warm Vinyasa class: a vigorous flow that calms the mind, works the muscles, and burns calories. This class is complimentary to all BCF members. Please register by September 23rd and remember to BYOM! Bring Your Gear: Yoga Mat...Read More

NOTE – skills class is cancelled tonight (come attend the 8:30pm WOD)! Spend your happy hour with Spark Yoga on Friday, September 26th @ 6 PM. Detox and strengthen with our Warm Vinyasa class: a vigorous flow that calms the mind, works the muscles, and burns calories. This class is complimentary to all BCF members. Please register...Read More

Spend your happy hour with Spark Yoga on Friday, September 26th @ 6 PM. Detox and strengthen with our Warm Vinyasa class: a vigorous flow that calms the mind, works the muscles, and burns calories. This class is complimentary to all BCF members. Please register by September 23rd and remember to BYOM! Bring Your Gear: Yoga Mat...Read More

Free Functional Movement Screens at BCF on Wed, September 17 starting at 7:30pm with Dr. Alcorn from The Jackson Clinics (Dr. Alcorn is a CF athlete with a L1 cert). Reserve your space here (we added 2 more slots): https://docs.google.com/spreadsheets/d/1T3mW9r_nW-baEY0RYL3jLDkov3QLj1ejcky0mW3XTHM/edit?usp=sharing   3rd Annual BCF vx. CFSA Throwdown!! Our top athletes will be competing against the top...Read More

Yoga at 10am with Sima. Free for members and $10 for friends! Barbell Club and open gym at 12pm. ==================================================================== Fitness: 1) Power clean; front squat; split jerk, 7×1.2.1 (A) *Pause at the low hang for 3 seconds on power clean. 2) Snatch balance, 10×1 (A) Performance: 1) Clean; front squat; split jerk, 7×1.2.1 (65-75%) *Pause...Read More

Free class at noon, bring your friends! Barbell Club at noon and open gym at 1:15pm. ===================================================================== Fitness: Deadlift, 10×3 (A) Performance: Deadlift, 2×3 (75%); 1×3 (80%); 1×2 (85%); 1×2 (90%)   Fitness & performance: For time: 30 thrusters (BW, 65% BW) *On the top of every minute (including the first minute), complete 10 double...Read More

Free Functional Movement Screens at BCF on Wed, September 17 starting at 7:30pm with Dr. Alcorn from The Jackson Clinics (Dr. Alcorn is a CF athlete with a L1 cert). Reserve your space here (first come first served): https://docs.google.com/spreadsheets/d/1T3mW9r_nW-baEY0RYL3jLDkov3QLj1ejcky0mW3XTHM/edit?usp=sharing ======================================================================== Fitness & performance: Bench press, 3×10 (A) Fitness & performance: AMRAP 20: 10 Burpees 20 Kettlebell...Read More

“Team DT” In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. In teams of 2, 5 rounds for time: 24 deadlifts (155/105)* 18 hang power...Read More

Skills class at 8:30pm, come work on your double unders and kipping pull-ups! ======================================================================= Fitness: Thrusters, 5×3 (A) AMRAP 12: Run 200m 12 kettlebell cleans, 24/16 (6 on each arm) 6 burpee pull-ups Performance: Thrusters, find heavy triple AMRAP 12: Run 200m 12 kettlebell cleans, 32/24 6 burpee pull-ups  Read More